- After age 60, many people experience lapses in memory and attention.
- Antioxidants, omega-3 fats, vitamins and minerals may help preserve cognitive function.
- Get them from fatty fish, blueberries, leafy greens, cruciferous veggies, eggs and pistachios.
As we enter our 60s, it’s completely natural to experience changes in cognitive functioning, which includes your ability to think, learn and remember. For instance, you might notice that you (or a loved one over 60) have difficulty multitasking, finding words, remembering names or even paying attention.
It’s frustrating, but it’s a normal part of getting older. That doesn’t mean you have to just accept it, though. The foods you eat can have a meaningful impact on your cognitive health, especially as you age.
While there’s no single nutrient that is going to keep your brain sharp or prevent cognitive decline, a varied, balanced eating pattern that’s rich in nutritionally dense foods may support your overall cognitive health. “Diets that aim to mitigate or slow cognitive decline should prioritize sources of lean protein, limit intake of sodium and saturated fat, and include fruits and vegetables, olive oil, fish, nuts and whole grains,” says Maddie Pasquariello, M.S., RD.
Curious about the best foods to improve and maintain cognitive function after age 60? Here’s what registered dietitians recommend.
1. Fatty Fish
Fatty fish, like salmon, mackerel, anchovies, sardines and herring, are rich in EPA and DHA, omega-3 fatty acids linked to better brain health. These beneficial fats have been shown to support cognitive functioning and reduce inflammation. “Eating fish and omega-3 fats has been associated with a lower risk of Alzheimer’s disease and stroke,” says Lauren Harris-Pincus, M.S., RDN.,
2. Wild Blueberries
If you want to think faster, eat some wild blueberries. One study found that folks over 65 who consumed wild blueberry powder daily for six months experienced improvements in mental processing speed. If you can’t find fresh wild blueberries, swing by your grocery store’s freezer aisle and grab a bag of frozen wild blueberries. Can’t find those? Eating regular blueberries may also help protect against cognitive decline.
How much should you eat? Maxine Yeung, RD, recommends one to two servings of fresh or frozen berries daily for optimal brain health.
3. Dark, Leafy Greens
Did you know that most people over age 60 don’t eat enough dark, leafy greens? Research reveals that greens, like spinach, collards, watercress and kale, may help improve learning and memory. Experts suspect that their vitamin K is the driving force behind this effect. However, other nutrients, like beta carotene and vitamin E, may also play a role.
4. Cruciferous Vegetables
The risk of cognitive decline increases with age. Turns out, cruciferous vegetables, like cauliflower, cabbage and broccoli, might help reduce your odds. One study, which combined the results of two separate trials, found that people who ate the most cruciferous vegetables had superior cognitive health compared to those who rarely consumed cruciferous veggies. While there are likely several mechanisms at play, the study’s authors point to vegetables’ abundance of antioxidants, which may protect the brain’s delicate cells from oxidation and inflammation.
They also note that favorable changes in gut bacteria may be involved. “Diets high in fruits and vegetables also tend to result in more diversified gut microbiota, and although parts of this mechanism are still unclear, we know that preserving gut health is, to some degree, linked to maintaining better cognitive health,” says Pasquariello.
5. Eggs
“Eggs are not just an excellent source of protein, they’re also rich in choline, a key nutrient in the production of acetylcholine, a neurotransmitter vital for memory, learning and overall brain function,” Yeung says. “Research suggests that low choline intake is linked to a higher risk of developing dementia and Alzheimer’s disease, while older adults who consume around 350 milligrams of dietary choline a day have a lower risk.” To put that into perspective, that’s 64% of the 550-mg Daily Value.
You can get 147 mg of choline (27% of the DV) from one large egg. One important tip: Choline is found in the yolk of an egg, not the whites. So, for optimal brain health, you’ll want to eat the whole egg.
6. Pistachios
Pistachios are loaded with antioxidants that may keep your brain sharper. One group of particularly brain-friendly antioxidants in pistachios is the flavonoid family. Flavonoids have been shown to reduce the risk of subjective cognitive decline (the small lapses in memory that sometimes snowball into full-blown cognitive decline). If that weren’t enough, pistachios are also a good source of fiber, magnesium, manganese, copper, thiamin and phosphorus, Harris-Pincus says.
Other Strategies to Support Cognitive Function
- Maintain social connections. Connecting with friends, family and members of your community has benefits beyond helping you avoid loneliness. Across various studies, staying social as you age has been associated with a lower risk of cognitive impairment and dementia.
- Keep up with your hobbies. Whether you’re digging into the latest thriller, learning a new skill like sewing, meeting friends for a weekly game of rummy, or signing up for a cooking or language class, keeping your mind engaged through hobbies may benefit your cognitive abilities.
- Play a musical instrument. Now might be a good time to pick up that guitar that’s been collecting dust. Results from one systematic review and meta-analysis found that older adults who played a musical instrument were 36% less likely to develop dementia than their peers who didn’t play an instrument.
- Move your body. Exercise isn’t just good for your body. It also does impressive things for your brain. Research has linked both moderate-intensity aerobic exercise and resistance training to better cognitive functioning in older folks. For the biggest benefits, aim for a mix of both. And try to do something active every day, if you can.
Our Expert Take
As we age, the foods we eat play a big role in many different aspects of our health, including brain health. The good news is, there are research-backed foods that may help keep your brain sharper after age 60. Some of them might even protect against cognitive decline and Alzheimer’s disease. These include fatty fish, wild blueberries, dark leafy greens, cruciferous vegetables, eggs and pistachios. They provide antioxidants, omega-3 fats, vitamins and minerals that may help preserve memory and cognitive function. While there’s no single food that’s going to stop brain aging in its tracks, a balanced, nutrient-dense eating pattern that includes these foods may help keep your mind sharp and reduce the risk of cognitive decline.
